Mediterranean Baked Fish 🍋🌿
If you’re looking for a quick, healthy dinner that still tastes restaurant-worthy, this Mediterranean Baked Fish has your name written all over it. Loaded with bright citrus, earthy herbs, juicy cherry tomatoes, and olive oil goodness, it’s the kind of one-pan meal that feels light but totally satisfying. Whether you’re planning a weeknight dinner or entertaining guests, this colorful dish is a win for both your taste buds and your schedule.
Why I Love This Recipe
Mediterranean cuisine is all about fresh, seasonal ingredients and heart-healthy fats—and this recipe is a perfect example. The fish is seasoned simply but boldly, while the vegetables roast to tender perfection. Everything cooks together on one tray, making cleanup a breeze. It’s a dish that pairs beautifully with refreshing sides like Blueberry Lemonade or a crusty slice of bread for sopping up the lemony sauce.
Ingredients 🛒
For the Fish:
- 4 white fish fillets (cod, halibut, or sea bass)
- 2 tbsp olive oil
- 2 cloves garlic, minced
- 1 tsp dried oregano
- 1 tsp paprika
- ½ tsp red pepper flakes (optional)
- Salt and black pepper, to taste
For the Vegetables:
- 1 zucchini, sliced
- 1 red onion, thinly sliced
- 1 cup cherry tomatoes, halved
- ½ cup kalamata olives (optional)
- 1 small lemon, thinly sliced
For the Sauce:
- 3 tbsp olive oil
- Juice of 1 lemon
- ½ tsp Dijon mustard
- ½ tsp honey
- ½ tsp salt
- ¼ tsp black pepper
For Garnish:
- Fresh dill or parsley, chopped
- Lemon wedges for serving
Instructions 👨🍳
1️⃣ Preheat & Prep
Preheat your oven to 400°F (200°C). Lightly grease a large baking dish or sheet pan with olive oil.
2️⃣ Season the Fish
Pat the fish dry with paper towels. Rub each fillet with olive oil, garlic, oregano, paprika, red pepper flakes, salt, and pepper.
3️⃣ Assemble the Dish
Spread the zucchini, red onion, cherry tomatoes, and olives in the baking dish. Nestle the seasoned fish among the veggies.
Top each fish fillet with thin lemon slices.
4️⃣ Make the Sauce
In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey, salt, and pepper. Drizzle evenly over the entire dish.
5️⃣ Bake
Bake uncovered for 18–20 minutes, or until the fish flakes easily with a fork and the vegetables are tender and slightly caramelized.
6️⃣ Serve & Garnish
Remove from the oven and sprinkle with fresh parsley or dill. Serve with lemon wedges and your favorite Mediterranean side.
Pro Tips for Perfect Baked Fish
- Use Fresh Fish: Fresh fillets offer better flavor and texture than frozen.
- Don’t Overbake: Check the fish at 18 minutes—white fish cooks quickly.
- Customize the Veggies: Bell peppers, asparagus, or artichokes work well too.
- Use a Sheet Pan: For a more even roast and extra space, try this as a full sheet pan dinner.
Storage & Reheating Tips
- Fridge: Store leftovers in an airtight container for up to 2 days.
- Reheat: Gently warm in a 300°F oven until just heated through to avoid drying out the fish.
- Freezing: Not recommended—the vegetables can become mushy upon thawing.
Serving Suggestions & Pairings
Pair this Mediterranean baked fish with:
- Blueberry Lemonade – bright and citrusy
- Tomato Skillet with Okra and Sausage – for a Southern-Med fusion meal
- Easy Turkey Wings – if you’re feeding a crowd
- Dorito Casserole – for a fun, comfort-style contrast
More Recipes You’ll Love
Looking for more weeknight favorites and easy dinners? Try these:
- Sheet Pan Quesadillas – quick, cheesy, and satisfying
- Tomato Skillet with Okra and Sausage – bold and flavor-packed
- Easy Turkey Wings – rich and cozy
Final Thoughts
This Mediterranean Baked Fish is everything a great dinner should be: easy, healthy, flavorful, and beautiful on the plate. Whether you’re new to cooking fish or a seasoned seafood lover, this recipe brings out the best of the Mediterranean with minimal fuss and maximum flavor.
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